Weight Lifting Log Book | A Requirement!

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Weight Lifting Log Book
A Log Book is required!

A weight lifting log is required for the Weight Lifting Complete Program! If you lift weights or workout, you should always keep track of what you've accomplished. Weightlifting workout logs are invaluable to every weight lifter.

Do not blindly go to the gym and make up your workout as you go. You should have a plan before you go to the gym with exercises, sets, and reps. You should know how much you lifted the last time you did a particular exercise, and you should do everything in your power to lift heavier weight or perform more reps for that exercise!

A weight training log book is where you will record everything you've done in a workout. Keeping track of your results allows you to plan for the future. Continuous improvement is the theme of the WLC Weightlifting Program, and a log book is required so you can always focus on improving past performances.

What should you record in your Log Book?

I wanted to go through a typical entry in a weight training log book so you get a better idea of what you should record. If you aren't already planning your workouts and recording them, you need to start today!

Date and Day of the Week
Starting Time
Ending Time
Exercise
Set
Weight
Reps
Stretching Details
Comments on each Set
Difficulty of Set

To give you an even better idea, I've included a table below showing you a typical log book entry for a workout. I did not include every set of every exercise.

Friday, October 10th, 2008
Week 6			Starting Time: 1705
Set	Exercise	Weight	Reps	Comments
1	Barbell Squats	275	6	Good form. Increase 5 pounds!
2	Barbell Squats	280	6	Another good set. Increase 5 more pounds!
3	Barbell Squats	285	6	This was a tough set, but I fought through it!
	Quad Stretch			40 seconds. Increase stretching time.
4	Bench Press	245	6	Tough set. Keep weight the same.
5	Bench Press	245	6	Almost reached complete failure on this set.
...	...	...	...	...
End of Week 6 Workouts			Ending Time: 1750

Typical Weight Lifting Log Book Entry

From here, you can combine all of the data in your log book and ensure that you are making continuous progress each workout. When your strength levels start to slow down and even stop, you will need to know what to do and be ready for that to happen. The WLC Program explains all of this!

What to use as a Weight Lifting Log book...

You can use anything you want, but you need something that helps you stay organized. I workout in my home gym, so I use my laptop to record all of my weight lifting workout logs. This makes it very easy for me, and you should do the same if you have a laptop and workout at home!

If you workout at a commercial gym, you probably won't be able to take your laptop with you. A PDA will work or a daily planner with large note sections for each day will work. I've used all of these options. Just ensure that you transfer your workouts over to your laptop and occassionally back up your data.

The most important thing to remember is to use your weight training log book as a guide to progression! You should always strive to make progress in the gym. I want you to fight the weights. Go to war with the weights! Your goal is to lift more each and every time you step into your gym. You will build muscle and you will get that body of your dreams.

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count started 9/8/08

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Weight Lifting Log Book A Log Book is required!

Weight Lifting Log Book
A Log Book is required!